27 ʻO nā manaʻo meaʻai māmā momona a maʻalahi hoʻi

Anter

• 1. ʻO Olive tapenade me nā pahū liʻiliʻi
• 2. Hoʻohui alahele home
• 3. Crisps cheese Cheddar
• 4. ʻO nā hua hua diabolō
• 5. Pōpō ka saleta salakeke
• 6. Nā hua a me ka waiū huʻi
• 7. Avocado i hoʻopili ʻia
• 8. Ke kokolekaʻeleʻele me ka bata bata
• 9. Nā lāʻau kāloti me ka aioli homemade
• 10. Mea hoʻonaninani strawberry low-carb
• 11. Pahu leta BLT
• 12. ʻO ka pepa bele momona a me ka guacamole
• 13. Kāpala Kale
• 14. Nā mea kanu hou me ka hou iho o tzatziki
• 15. Nā lāʻau kāloti a me ka waiūpaka
• 16. Pahu bento haʻahaʻa-ʻāpana
• 17. Nā hua ʻumeke toasted Cinnamon
• 18. ʻO ka tī liʻiliʻi
• 19. Edamame mahu
• 20. ʻO yogurt maʻamau me nā hua hua
• 21. Salakeke hua manu avocado
• 22. Keī kaka
• 23. Hoʻopiha ʻia nā ʻApika me ka tīhi polū
• 24. ʻAni nā kukama salemona i puhi ʻia
• 25. Nā lau limu
• 26. Salakeke Caprese
• 27. Sardine ma nā māwae hua
• Ke laina lalo
• Nā Manaʻo Hoʻomākaukau Meaʻai Mea Ola

Hāpai ka poʻe he nui i ka papaʻai low-carb ma muli o nā pono olakino e pili ana i kēia ʻano ʻai.

ʻO kahi laʻana, hiki i nā papaʻai low-carb ke hoʻolauna i ka pohō o ke kaupaona, a me ka hoʻomaikaʻi ʻana i ke kō kō kō a me ka HDL (maikaʻi) kolesterol (,).

Eia nō naʻe, paʻakikī ka loaʻa ʻana o nā mea momona momona-momona, ʻoiai he nui nā meaʻai māmā maʻamau i loko o kēia mea momona.

Eia nō naʻe, hiki iā ʻoe ke hoʻomākaukau maʻalahi i nā meaʻai māmā a me nā mea hana e kūpono i kou nohona low-carb.

Eia kahi mau māmā māmā māmā momona momona he 27 a momona a momona hoʻi.

1. ʻO Olive tapenade me nā pahū liʻiliʻi

ʻO nā ʻoliva olala me nā ʻoliva ʻoki, nā pāpale, a me nā aila ʻoliva.

ʻO Olive kahi kumu haʻahaʻa-carb maikaʻi loa o ka huaora E, e hana nei ma ke ʻano he antioxidant ikaika i loko o kou kino, e pale ana i nā hunaola mai nā ʻino i hoʻokumu ʻia e nā mole reactive i kapa ʻia he radical free ().

Hiki iā ʻoe ke hana maʻalahi i ka tapenade ʻoliva ma ka home e ka hui ʻana i nā ʻoliva ʻokiʻoki, nā kāpena, nā kālika, a me nā aila ʻoliva. E hoʻopili iā ia me kahi cracker low-carb - e like me nā mea i hana ʻia mai ka palaoa ʻalemona - no kahi meaʻai momona momona liʻiliʻi.

2. Hoʻohui alahele home

Loaʻa i loko o ka Trail mix nā mea hoʻohui kiʻekiʻe-karbona e like me nā hua puaʻa, nā kanakē, a me nā hua maloʻo.

Eia nō naʻe, hiki iā ʻoe ke hana i kahi mana low-carb ma ka hoʻohui ʻana i nā ʻano ʻanoʻano a me nā ʻanoʻano, a me nā mea ʻē aʻe e like me ka niu unsweetened. No kahi papa maʻalahi i ka huikau alahele, hoʻohui i kēia:

• 1 kīʻaha (112 gram) o nā hapalua pecan
• 1 kīʻaha (112 gram) o ʻokiʻoki
  walnuts
• 1/2 kīʻaha (30 gram) o ka ʻoma
  nā hua ʻumeke
• 1/2 kīʻaha (43
  nā ʻōniu niu) ʻole

3. Crisps cheese Cheddar

ʻO ka tī Cheddar kahi meaʻai momona momona momona haʻahaʻa i loaʻa ma lalo o 1 gram o nā kalakeke no 1-auneke (28-gram) e lawelawe nei.

No kahi ʻono ʻono crispy ʻono, hoʻāʻo i nā crisps cheese cheddar homemade.

E ʻokiʻoki i nā ʻoki lahilahi o ka tī cheddar i mau ʻāpana liʻiliʻi. E kau i nā pahu ma ka pepa bakena a hoʻomoʻa i 300 ° F (150 ° C) ma kahi o 30 mau minuke, a i ʻole a crisp.

4. ʻO nā hua hua diabolō

Hoʻokahi hua manu nui i ʻoi aku ma mua o hoʻokahi gram o nā carbs.

Nui nā hua manu i ka wikamina B12 a me ke choline, nā mea pono e pono ai ke olakino lolo (,).

E hana i nā hua diabolō, ʻoki i nā hua moa i hoʻolapalapa ʻia i ka lōʻihi o ka lōʻihi. Scoop mai i nā hua moa a hui pū me ka mayonnaise, mustard Dijon, paʻakai, a me ka pepa. A laila, kau i kahi spoonful o ka huamoa hua i hui pū ʻia i loko o ka hua keʻokeʻo a luna me kahi paʻi paprika.

5. Pōpō ka saleta salakeke

ʻEkolu auneke (85 gram) o nā tuna i hiki i ke kēnā ʻaʻohe carbs a aneane he 20 gram o ka protein.

E hana i ka salakeke tuna, e hoʻohui i kahi kini 3-auneke (85-gram) o ke tuna me 1/4 cup (55 gram) o ka mayonnaise a me 1/4 cup (25 gram) o ka celery diced. Hoʻohui i ka hui me ka paʻakai a me ka pepa e ʻono.

No kahi koho wahī hoʻowahāwahā, spoon tuna salad i loko o kahi lau lettuce butter.

6. Nā hua a me ka waiū huʻi

ʻAʻole wale ka momona o nā hua akā he koho hua hua momona hoʻi. ʻO kahi laʻana, hāʻawi nā blueberry i ka 11 mau karbake wale nō i 1/2 kīʻaha (74 gram).

No kahi mea ʻono, momona momona momona, hui pū i 1/2 kīʻaha (74 gram) o nā blueberry me 2 punetēpō o ka waiū whipping kaumaha.

7. Avocado i hoʻopili ʻia

Loaʻa i hoʻokahi avocado waena he 12 mau kālaka. Eia nō naʻe, he 9 mau kolamu o kēia mau carbs i loaʻa mai i ka puluniu, kahi mea momona hiki ʻole ke hoʻoweliweli ʻia e kou kino, e hoʻolilo ana i ka avocado i koho maikaʻi loa no nā papaʻai low-carb.

I mea e hana ai i kahi avocado i hoʻopihapiha ʻia, ʻokiʻoki i ka hapalua a hemo i ka lua. A laila, e kīʻaha i kāu mea i hoʻoliʻiliʻi ʻia i loko o ka avocado.

E hoʻāʻo e hoʻopihapiha i ka avocado me ka salakeke tuna, ʻoki palaoa, a i hua ʻia nā hua moa a me ka tī.

8. Ke kokolekaʻeleʻele me ka bata bata

ʻO ka kokoleka pouli kahi meaʻai momona momona haʻahaʻa inā makemake ʻoe i kahi mea momona. Hoʻokahi auneke (28 gram) o 70% ma mua loa o ka kokoleka pouli e hāʻawi iā 12 mau kolamu a me 9 mau huna o ka fiber.

E hoʻāʻo e hoʻohui i ka ʻuneke (28 gram) o ka kokoleka pouli me 1 punetēpē (15 mau gram) o ka waiū bata no kahi kumu hou o ka protein a me ka momona.

E koho pono ma kahi o 70% kokoleka pouli, no ka mea, ʻoi aku ka nui o nā carbs o kēlā me kēia pākēneka no kēlā me kēia lawelawe.

9. Nā lāʻau kāloti me ka aioli homemade

Loaʻa nā kāloti liʻiliʻi i nā kāloti liʻiliʻi ma mua o kāu e noʻonoʻo ai, me 10 mau kāloti pēpē e hāʻawi ana i 8 wale nō gram.

No kahi mea ʻono maikaʻi, kālua i nā kāloti pēpē me ka wai hoʻoluʻu haʻahaʻa, e like me ka aioli homemade.

E hana i ka ʻaioli, e kāwili i ka 1/4 kīʻaha (55 gram) o ka mayonnaise, 1 punetēpō (15 ml) o ka wai lemona, a me 1 kākeke ʻāpala o kālika. ʻO ka paʻakai me ka paʻakai a me ka pepa e ʻono.

10. Mea hoʻonaninani strawberry low-carb

Hiki iā ʻoe ke hana maʻalahi i kahi mea hoʻonaninani low-carb me nā mea pono.

ʻO kahi laʻana, ʻo nā strawberry kahi hua momona momona momona. Hāʻawi kahi kīʻaha hoʻokahi hapalua (83 gram) o nā strawberry i kālai ʻia i 6 mau karoka wale nō. E hana i kahi ʻāpana strawberry low-carb strawberry, e kāwili pū i kēia mau mea:

• 1 kīʻaha (240 ml)
  o ka waiū ʻalemona i hoʻomake ʻole ʻia
• 1/2 kīʻaha (83 gram) o ka mea hou
  strawberry
• 1/4 kīʻaha (24 gram) o kahi pauka protein low-carb
• 1 punetēpē (15 gram) o ka chia
  na anoano
• 1/4 teaspoon o ka vanilla extract
• kekahi mau pahu hau

11. Pahu leta BLT

ʻO ka BLT sandwiches kahiʻaina awakea i makemake nui ʻia i nā carbs. Eia nō naʻe, hiki iā ʻoe ke hana maʻalahi i kahi wahī BLT low-carb no kahi meaʻai māmā.

E kau i ʻekolu mau hua o ke kōmato a ʻelua mau kaha o ka puaʻa i loko o kahi lau lettuce romaine nui. No nā mea ʻono aʻe a me ka waha waha, e hoʻomoʻi i kekahi mau ʻāpana o ka avocado a me kahi ʻāpana liʻiliʻi o ka tī kuʻu.

12. ʻO ka pepa bele momona a me ka guacamole

ʻOiai paha e hoʻohālikelike ko lākou inoa i ke kō kiʻekiʻe, a no laila ke kiʻekiʻe o ke kalebona, nā ʻike, nā pepelu bele momona he mea kanu momona momona e hāʻawi wale ana i 3 mau kolamu o kēia nutrient i 1/2 kīʻaha (46 gram).

Nui lākou i ka huaʻai C, kahi mea pono nui no kou puʻuwai, ʻōnaehana pale, a me kou ʻili. I ka ʻoiaʻiʻo, hāʻawi kahi pepa bele ʻōmaʻomaʻo i ka wikamina C ma mua o ka ʻalani ().

E hana i kahi wai guacamole haʻahaʻa haʻahaʻa e hoʻowai iho no kāu mau pepa pepa bele e ka pala ʻana i ka avocado, ʻaka, kālika, wai lime, a me ka paʻakai i loko o kahi pola.

13. Kāpala Kale

ʻO Kale kahi veggie low-carb i makemake nui ʻia e piha me nā huaora e like me ka wikamina A, ka huaʻai K, a me ka folate. Hoʻokahi kīʻaha (21 gram) o ka kale i loaʻa ma lalo o 1 gram o nā kālaki.

Inā ʻaʻole ʻoe he peʻa o ka kale maka a iʻa paha, e hoʻāʻo i ka meaʻai māmā ma nā ʻāpana kale.

E hana i kēia mau mea, ʻoki i nā lau kale i nā ʻāpana nahu a kau ʻia ma luna o ka pepa bakena i hoʻāliʻi ʻia me ka pepa pepa. Hulu i ka kale me ka aila ʻoliva, ka palaoa kālika, a me ka paʻakai. Hoʻomoʻa ma 350 ° F (177 ° C) ma kahi o 10 mau minuke, a i ʻeleʻele a ʻeleʻele nā ​​kihi o ka lau.

14. Nā mea kanu hou me ka hou iho o tzatziki

ʻO Tzatziki kahi kuke Helene i hana ʻia mai ka yogurt maʻamau, kālika, a me nā kukama. Hoʻohui pinepine ʻia nā mea kanu hou e like me ka dill a me ka pāhiri.

Hāʻawi nā punetēpō ʻelua (30 gram) o ka hoʻoheheʻe tzatziki i 2 wale nō kālake, e hoʻolilo iā ia i kahi koho haʻahaʻa-momona maikaʻi loa.

Hoʻohui i ka hou me nā mea kanu momona hou, e like me broccoli, nā lāʻau celery, a me nā kāloti pēpē.

15. Nā lāʻau kāloti a me ka waiūpaka

ʻO ka hoʻokomo ʻana i nā lāʻau kāloti i loko o ka waiūpō pīpī momona kahi mea momona maikaʻi haʻahaʻa momona momona.

ʻO kahi 1/2-kīʻaha (61-gram) e lawelawe ana i nā lāʻau kāloti me 2 punetēpu (35 gram) o ka wai pīnū e hāʻawi wale i ka 13 mau kolamu o ka nui o nā carbs.

He nui nā lama peanut butter i loaʻa ke kō, no laila ʻoi aku ka maikaʻi e koho i kahi ʻano kūlohelohe i hana wale ʻia i nā pī a me kahi paʻakai liʻiliʻi.

16. Pahu bento haʻahaʻa-ʻāpana

ʻO kahi pahu bento kahi ipu compartalized i hiki ke hoʻopaʻa i nā mea like ʻole o ka meaʻai.

I mea e hana ai i kāu pahu bento low-carbento ponoʻī, hoʻopiha iā ia me nā ʻano o nā mea momona momona liʻiliʻi, e like me:

• Kumuʻiʻo: hale tī,
  nā hua moa i paila ʻia, ka moa moa, nā pahu kuaka
• Hua kukui: almonds, walnuts, macadamia nuts, peanuts
• Nā mea kanu hou: lāʻau celery,
  ʻoki kūkamo, ʻoki pepa bele, broccoli
• Nā hua hua momona. hua,
  cantaloupe, ʻāpana avocado, ʻoliva

17. Nā hua ʻumeke toasted Cinnamon

Hoʻokahi kīhā ʻāpana (16 gram) o nā hua paukena i loaʻa he 9 mau kolamu a me 3 mau huna o ka puluniu.

ʻO ka mea hou aku, waiwai nā hua paukena i ka zinc, kahi mineral pono e pono ai no ke olakino palekana maikaʻi a me ka metabolism ().

E hana i nā hua ʻumeke i kālua ʻia, e hui me 1/2 kīʻaha (32 gram) o nā hua ʻōpala me 1/2 teaspoon o ke kinamona a me 2 teaspoons (10 ml) o ka aila ʻoliva. E hohola i nā hua ma kahi pepa bakena a hoʻomoʻa i ka umu ma 300 ° F (150 ° C) no 45 mau minuke, a i ʻole ʻeleʻele gula.

18. ʻO ka tī liʻiliʻi

ʻO ka hapalua kīʻaha (113 gram) o ka tī kaina he 5 gram o nā kālaki a me 12 mau protein o ka protein. He momona nō hoʻi ia i nā minelala kūkulu iwi e like me ka puna a me ka phosphore.

ʻOiai he mea hoʻohui ka hua i ka tī tī, hiki iā ʻoe ke hana i ka momona a hoʻohaʻahaʻa i nā kalakeke ma ka hoʻohui ʻana i nā ʻāpala avocado a i ʻole nā ​​tōmato cherry, ʻokiʻoki i nā aniani ʻōmaʻomaʻo, a me ka ipu wela

19. Edamame mahu

He ʻōmaʻomaʻo ʻōmaʻomaʻo Edamame, pala ʻole i piha me ka meaʻai. ʻO ka 1/2-kīʻaha (78-gram) lawelawe o ka edamame he 7 wale nō mau ʻake a ʻoi aku ma mua o 9 mau huna o nā protein i hoʻokumu ʻia me nā mea kanu.

No kahi meaʻai māmā māmā-momona haʻahaʻa, e hoʻolei i ka edamame i loko o kahi pola me 1 punetēpu (15 ml) o ka wai. Uhi me kahi kāwele pepa a me ka hawewe ma luna no 1 mau minuke a i ʻole a palupalu. Māmā ke kau me ka paʻakai o ke kai a ʻoluʻolu.

20. ʻO yogurt maʻamau me nā hua hua

ʻO ka yogurt ʻono maʻamau ka kiʻekiʻe i nā kō. ʻO ke koho ʻana i ka yogurt mānoanoa ʻole ʻia e kāpae i nā kō i hoʻohui ʻia, kahi e hoʻoliʻiliʻi ai i ka ʻike o ka ʻāpana.

ʻO kahi laʻana, he 6-auneke (170-gram) e lawelawe ana i ka waiū poloka, momona ʻole, a me ka waiū waiū piha he 8 wale nō kālake.

E mālama iā ia i kahi mea momona momona-momona, hoʻopili i ka yogurt maʻamau me ka piha lima o nā nati. Hoʻonui i ka mea ʻono ma ka hoʻohui ʻana i kahi pahu o ke kinamona, kahi liʻiliʻi o ka vanilla extract, a i ʻole kahi mea maoli, zero-carb sweetener e like me Stevia.

21. Salakeke hua manu avocado

E hoʻohana i kahi avocado mashed ma kahi o ka mayonnaise no kahi wili ʻokoʻa ma ka salakeke hua.

No ka hana ʻana i ka saladi hua moa avocado, e kālua wale i ka ʻāpala avocado me 1 hua moa i paila ʻia a hoʻomaʻamaʻa wale ʻia me ka paʻakai a me ka pepa. E ʻoliʻoli i ka saladi hua manu avocado ma ona iho, e hohola ma luna o nā pahū momona liʻiliʻi, a i ʻūlū ʻia i loko o kahi ʻāpā lettuce.

22. Keī kaka

ʻO ka tī māmā kahi māmā a me ka mea hiki ke lawe i ka momona momona momona. Hoʻokahi auneke (28 gram) o ka mozzarella string cheese e hāʻawi ma lalo o 1 gram o carbs akā 6 gram o protein.

ʻO ke kīʻaha kekahi kumu nui o ka puna, ʻo ia kahi mineral pono nui e pono ai no ka olakino iwi, ka hana a nā mākala, a me kāu ʻōnaehana hopohopo ().

23. Hoʻopiha ʻia nā ʻApika me ka tīhi polū

ʻAʻole like me nā ʻano maloʻo a kēpau, i kiʻekiʻe i ke kō a me nā kalakeke, haʻahaʻa nā apricots hou i nā kalakeka, me hoʻokahi hua (35 gram) i loaʻa nā 4 wale nō.

E hana i kahi apricot i hoʻopihapiha ʻia, ʻokiʻoki i nā hua i ka hapalua a hemo i ka lua. Hoʻohui 1/4 kīʻaha (34 gram) o nā hulu ʻalani polū me 1 punetēpu (15 ml) o ka aila ʻoliva. E kīʻaha i ka hui i waenakonu o kēlā me kēia hapalua apricot. ʻO Broil ma kahi papa hana kuke no 1-2 mau minuke a hiki i ka hoʻomaʻamaʻa ʻana.

24. ʻAni nā kukama salemona i puhi ʻia

He puna maikaʻi ʻo Salemona, kahi wahie liʻiliʻi o ke kaulahao omega-3 momona lōʻihi ʻo EPA a me DHA. Ua hoʻopili ʻia kēia mau momona olakino i nā pono he nui, e like me ka hoʻemi ʻana o ka mumū a me ke olakino o ka puʻuwai ().

No kahi meaʻai momona momona momona a momona hoʻi, e hohola i ka tī waiū ma nā ʻoka kukoma, a laila pelu i nā ʻāpana o ka salemona puhi ʻia i nā ʻāpana a luna me ka pepa i hou.

25. Nā lau limu

ʻO nā lau limu maloʻo maloʻo kahi momona, lawe, a me nā mea momona momona liʻiliʻi.

ʻO ka limu kai kekahi o nā kumuʻai maikaʻi maoli o ka iodine, kahi mineral e kākoʻo i ke olakino thyroid. Hana kāu glandoid i nā hormoni pono e pono ai no ka metabolism, ka ulu ʻana, a me ka ulu ʻana ().

Hoʻokahi wale nō lau limu (5 gram) i loaʻa he 1 mau kālaki wale nō a hiki ke leʻaleʻa iā ia iho a i ʻole hoʻopili ʻia me nā ʻāpana avocado, nā hua moa i kāwili ʻia, a ʻoki ʻia paha i kahi salakeke.

26. Salakeke Caprese

ʻO ka Caprese salakeke kahi ipu Italia koleka liʻiliʻi i hana ʻia e ka hoʻohui ʻana i ka tī mozzarella, nā ʻōmato, nā lau basil, a me ka aila ʻoliva.

E hana i kahi salakeke caprese liʻiliʻi, e hui me 1/2 kīʻaha (122 gram) o nā kōmato cherry, 1 auneke (28 gram) o nā pōpō mozzarella i nahu ʻia, a me 1 punetune o ka ʻokiʻoki, nā lau basil hou. E kīloi pū me ka punetēpu he 1 (15 ml) o ka aila puʻupaʻa keu a me ka paakai o ka paʻakai o ke kai.

Hoʻopau i ka punetune he 1 (15 ml) o ka vīnega balsamic ma luna o ka salakeke no kahi mea hoʻonui o ka ʻono.

27. Sardine ma nā māwae hua

Liʻiliʻi ka iʻa Sardine, iʻa ʻaila i piha me nā mea momona.

Hiki i hoʻokahi ke (92 gram) o nā sardine ke loaʻa ʻole o nā carbs a me 23 karamu o nā protein. ʻO kēia mau iʻa kahi kumu maikaʻi loa o ka puna, e hāʻawi ana i 27% o ka Reference Daily Intake (RDI) no kēia mineral.

E hoʻāʻo i ka hoʻopili ʻana i nā sardine me ka chia low-carb chia- a me nā crackers flaxseed no kahi meaʻai momona momona momona a momona hoʻi.

Ke laina lalo

Inā ʻoe e ukali nei i ka papaʻai low-carb, maikaʻi ke mālama i nā mea olakino olakino maikaʻi ma ka lima.

Hāʻawi nā snacks low-carb ma luna i nā meaola maikaʻi e like me ka protein, nā momona momona, a me ka fiber. Hoʻohui, ʻono lākou a hiki ke kōkua i ka māʻona i kou pololi ma waena o nā meaʻai.

ʻO nā ʻikepili āpau no nā meaʻai i helu ʻia i kēia ʻatikala mai ka .

Nā Manaʻo Hoʻomākaukau Meaʻai Mea Ola